Pumpkin diet – Pumpkin for weight loss: use, effects, recipes

Pumpkin is perfect as an ingredient in a diet. It is low in calories, easy to digest, and contains a lot of dietary fiber. It supports the loss of unnecessary kilograms and also has a positive effect on health.

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Properties of pumpkin

Pumpkin, like most vegetables, is low in calories. 100 g of pumpkin is about 33 kcal. However, it has a high glycemic index, because it is 75.

In addition, pumpkin is rich in protein needed by the body for proper functioning, so it can easily replace meat in the diet. It also contains dietary fiber, ensuring the proper functioning of our digestive tract, regulating intestinal peristalsis.

One of the properties of pumpkin is also rich in vitamins and minerals. Among the vitamins found in pumpkin, it is worth mentioning the B vitamins, ascorbic acid, or vitamin C, and β-carotene, which is a vitamin A provitamin. β-carotene is also responsible for the pumpkin’s characteristic color.

Pumpkin is a good source of folic acid – a compound that all women need, as almost all women are deficient.

Minerals such as iron, calcium, phosphorus and magnesium are present in pumpkin flesh. Since the absorption of vitamins and minerals from food supplements is much lower than that of products directly, it is worth providing the body with products rich in them.

In turn, pumpkin seeds contain “healthy fatty acids”, called EFAs (essential unsaturated fatty acids), which have a positive effect on the functioning of the body. The consumption of EFAs reduces the risk of atherosclerotic diseases and has a beneficial effect on the body. brain work.

Pumpkin seeds also contain zinc, a deficiency of which can contribute to prostate problems. In addition, zinc has a beneficial effect on the condition of hair, nails, and skin, so it is worth including it in your diet by consuming products rich in this ingredient.

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Pumpkin diet – how to apply it?

The pumpkin diet is especially worth using in the fall, that is, during the pumpkin season. It is not a complete weight loss program. It consists of introducing pumpkin dishes into the daily menu. They can appear in various meals, for example in the morning as a supplement to porridge, in the afternoon for dinner in the form of pumpkin cream soup, and a baked pumpkin is perfect for dinner.

Pumpkin is also a complement to salads, snacks and pumpkin puree is an excellent alternative to potatoes.

If you want to take advantage of pumpkin’s slimming properties, avoid pumpkin cakes and pastries. Pumpkin pie is delicious, but it contains a lot of sugar, so – despite the pumpkin in the composition – it will not help you lose weight.

The effects of the pumpkin diet

The pumpkin diet is not a radical slimming treatment, so its effects will not be spectacular. The presence of pumpkin in an easily digestible diet combined with training will result in a gradual but progressive loss of kilograms. An additional benefit will be the improvement of health, well-being, as well as the condition of hair, skin, and nails.

For a complete slimming menu, it is worthwhile to contact a dietician who will develop an individual plan, adapted to your needs, expectations, and lifestyle.

Pumpkin Diet – Recipes

Pumpkin is a vegetable that can be prepared in many ways. You can prepare healthy pumpkin juice at home, which will ensure that it contains no added sugar and retains all its valuable nutrients. However, pumpkin is one of the most common vegetables consumed after cooking. It is used to make pumpkin preparations and soups. It is worthwhile to make pumpkin dishes yourself, instead of looking for highly processed dishes.

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Pumpkin Soup


  • 1 kg pumpkin pulp,
  • 1 onion
  • 1 carrot
  • 2 cloves of garlic,
  • 3 cups of broth,
  • 1 teaspoon of olive oil,
  • pepper and salt,
  • pumpkin seeds (optional).

Preparation method:

  1. Peel the pumpkin, scoop out the flesh and dice it.
  2. Peel the carrots, onions, and garlic. Chop finely.
  3. Preheat the olive oil.
  4. Fry the vegetables.
  5. After a few minutes, pour the broth over the vegetables.
  6. Cook covered until tender.
  7. Stir the cream into the soup. Season to taste.
  8. Serve the pumpkin soup sprinkled with pumpkin seeds.

Pumpkin Fries


  • 1 butternut squash,
  • 2 tablespoons of olive oil,
  • sea salt,
  • herbs: thyme, rosemary, oregano.

Preparation method:

  1. Pumpkin peel and peace in strips.
  2. Preheat the oven to 200 degrees Celsius.
  3. Spread the pumpkin on parchment paper.
  4. Sprinkle with olive oil and spices.
  5. Bake for about 30 minutes until golden brown.

Pumpkin and feta cheese salad


  • 70 dkg pumpkin,
  • 2 handfuls of spinach shoots,
  • 4 sun-dried tomatoes,
  • 1/2 package of feta cheese,
  • 1 teaspoon of olive oil,
  • balsamic vinegar,
  • my darling,
  • pepper and salt,
  • pumpkin seeds (optional).

Preparation method:

  1. Peel the pumpkin, particle piece and bake (30 minutes at 180 degrees Celsius).
  2. Rinse the rocket.
  3. Cut the tomatoes into strips.
  4. Crush the feta cheese.
  5. Use the oil, balsamic vinegar and a little honey to prepare the dressing .
  6. Mix in the arugula, baked pumpkin, tomatoes and feta cheese.
  7. Pour over the dressing. Season with salt and pepper.

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